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Grow Ectomorph Grow from Kasey Esser
by Hairul Aidil Fadzlee
1 athletes joined
Program Description
Bang for your buck gains for the ectomorph. Full training layout here in T Nation. https://www.t-nation.com/training/grow-ectomorph-grow/
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Feb 02, 2024 03:17
Last Edited
May 07, 2024 10:35
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Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
3
Barbell Row
2 Sets
10 Reps
Day 2
1
Floor Press (Barbell)
3 Sets
6 Reps
85%
2
Military Press (Barbell)
3 Sets
6 Reps
85%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@7-8
Day 3
1
Box Squat (Barbell)
3 Sets
6 Reps
85%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5-7.5
3
Stiff Leg Deadlift
3 Sets
8 Reps
@7-8
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
90%
2
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
3
Barbell Row
2 Sets
10 Reps
Day 2
1
Floor Press (Barbell)
4 Sets
5 Reps
90%
2
Military Press (Barbell)
4 Sets
5 Reps
90%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@7-8
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
90%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5-7.5
3
Stiff Leg Deadlift
3 Sets
8 Reps
@7-8
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
80%
2
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
3
Barbell Row
2 Sets
10 Reps
Day 2
1
Floor Press (Barbell)
3 Sets
8 Reps
85%
2
Military Press (Barbell)
3 Sets
8 Reps
80%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@7-8
Day 3
1
Box Squat (Barbell)
3 Sets
8 Reps
85%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5-7.5
3
Stiff Leg Deadlift
3 Sets
8 Reps
@7-8
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
90%
2
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
3
Barbell Row
2 Sets
10 Reps
Day 2
1
Floor Press (Barbell)
4 Sets
5 Reps
90%
2
Military Press (Barbell)
4 Sets
5 Reps
90%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@7-8
Day 3
1
Box Squat (Barbell)
4 Sets
5 Reps
90%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@6.5-7.5
3
Stiff Leg Deadlift
3 Sets
8 Reps
@7-8